I’ve been doing a log in the “over 35” forum.
Asked there for warmup recommendations, but thought perhaps posting here would be a good idea as well.

I’m 47 y/o and just restarted training after about 15 years of sedentary living due to disability and a piss poor attitude about life. For more specifics, see my training log and picture stuff under the post “Fat old man shrinking” in the over 35 forum.

Now, I’ve been lifting again for 2.5 weeks. In that time, I’ve done no more than 4 mins of treadmill a few times for a warmup. But, it makes sense I need to do SOMETHING before using the weights.

Please don’t say “Agile 8” because I am not there just yet.

Today I plan to just stretch and do maybe 5 mins on the treadmill, but would really like some input from people who know?

First do some sort of general warm up to just get your body moving and warm such as the treadmill. Afterwards work your way up in weight to your working weight on your first exercise for a certain body part that day. That should do as a basic warm up.

A warm up should be something that gets your hear rate elevated, gets you ready to do your planned work out effectively and safely, and isn’t so long that it tires you out or bores you. Also, IMO, it should be something fairly enjoyable so you look forward to getting to the gym. Don’t over think it.

Options I like (keep it 5-7 minutes long, in total. Make sure you’re remaining fresh for your work out)

I like to follow the traditional pattern for warmups.
1: General mobility. Just do a few arm circles, leg raises, etc.
2: pulse raiser: skipping, running on the spot, jumping jacks etc.
3: Specific mobility: Choose some mobility exercises for the bits of your body you’ll be working on most today.
4: Do what you’re actually going to be doing in the workout, but with lighter loads, less intensity, etc. I like for this part to seamlessly transition into the actual workout.